Back to News

It's Fibre February!

We all need to increase how much fibre we have in our diets. The National Diet and Nutrition Survey shows that no age group is meeting the recommendations of 30g per day for adults, 25g for 11-18 year olds, 20g for 4 - 10 year olds and 15 g for 2 -3 year olds.


Why should I eat fibre?

Fibre is really important for a healthy digestive system.

It reduces your risk of cardiovascular disease, colorectal cancer and Type 2 Diabetes.

Foods containing fibre can help you feel fuller for longer.


What foods contain fibre?

  • Fruit
  • Vegetables
  • Beans and Pulses
  • Starchy carbohydrates such as bread, rice, pasta and potatoes. The wholegrain and brown varieties have more fibre than their white and refined versions (eg brown bread v white bread)
  • Grains such as cous cous and quinoa
  • Oats
  • Nuts and Seeds


How can I increase how much fibre I eat?

Food: a fact of life gives us some tips for increasing how much fibre we have:

  • Base meals around starchy carbohydrates such as bread, pasta, potatoes and other grains, such as quinoa or couscous.

  • Use wholemeal flour instead of white in recipes. Wholemeal flour provides more fibre than white flour, although white flour does still provide some fibre.

  • Swap refined or ‘white’ carbohydrate sources (e.g. bread, cereals, pasta) for wholegrain varieties.

  • Consume a variety of fruit and vegetables and aim for at least 5 A DAY.

  • Try to include more pulses, nuts and seeds in dishes by adding to stews, curries and salads.

  • Start your day with a higher fibre breakfast, including foods such as wholegrain cereals topped with dried or fresh fruit, wholemeal bread or whole fresh fruit.


When you are increasing how much fibre you eat it is important to do so gradually. It is also recommended to drink more fluid alongside this. This will help you avoid bloating and discomfort.